Whitehall School District FCS Department Mrs. Stendahl Daily Meals and Snacks Whitehall School District FCS Department Mrs. Stendahl

Objectives Identify different eating patterns Discuss how nutritional needs can be met through meals and snacks

Terminology Eating pattern Snacks Grazing

Introduction Because of differences in schedules, family background, and habits, people follow different patterns when it comes to meals and snacks

Eating Patterns An eating pattern is what and how much a person eats Some people eat three meals a day Others prefer many small meals Some use different eating patterns from day to day depending on their schedules

Eating Patterns No matter what your eating pattern is, the goal is to make nutritious choices throughout the entire day It is important to eat regularly Studies show that people who skip meals make up for it later in the day Meal skippers usually eat more than those who chose to eat a regular intervals.

Traditional Meals-Breakfast Studies continue to prove that breakfast is the most important meal of the day You have not eaten since the evening before and your body has not had a supply of energy foods for many hours Breakfast gives you energy and helps you to feel alert during the morning hours

Traditional Meals-Breakfast Skipping breakfast makes it hard to concentrate on school or other work Studies show that students who eat breakfast tend to be to school on time and score better grades than those who do not eat breakfast

Not all Breakfasts are Equal Starch, protein and fruit such as a whole grain cereal or muffin, milk and a banana give you more lasting energy than a doughnut and pop You may not notice it right away, but later in the morning you will have an energy let down

Skipping Breakfast Some people skip breakfast because they are bored with regular breakfast food No one says that it has to be breakfast food What is important is to get starch, protein and fruit

Skipping Breakfast So, pick tacos, pizza, refried beans on toast, soup with crackers Round out the meal with fruit and low-fat milk

Midday and Evening Meals The midday meal gives you energy and nutrients to carry out the rest of the day’s activities The evening meal is a good time to think about what you have eaten for the day It is your chance to fill in any missing food groups servings you are missing

Midday and Evening Meals Dinner traditionally means largest meal of the day It can be eaten at midday or in the evening, depending on your preference or schedule Supper is a lighter meal at the end of the day when the large meal is eaten midday

Midday and Evening Meals Some people find they sleep better if they eat a smaller meal at night Those who work or go to school usually have a bigger meal at the end of the day This allows for all or most of the family members to eat together and socialize

Midday and Evening Meals Weekends and holidays or celebrations usually mean a different eating pattern

Dinner No matter when it is eaten, a dinner usually includes A main dish with a grain product A vegetable A beverage And sometimes a dessert

A Typical Dinner Stir-fried chicken, broccoli, water chestnuts over rice, a tossed salad, low-fat milk, a whole wheat roll, and fruit for dessert What is a typical dinner for your family?

Snacks A snack is a small amount of food eaten between meals Snacking is not necessarily a bad habit Well-chosen, snacks can help meet energy and nutrient needs throughout the day

Snacks Many “snack” foods are high in fat, sugar, salt and calories Candy, chips, granola, cookies and other sweets are some not-so-good snacks A nutritious snack needs to be nutrient dense

Snacks Try leftovers from the refrigerator, fresh fruits, vegetables, low-fat dairy products, or whole grain breads and cereals Eating too close to meals affects your ability to eat the nutrient rich foods you need at mealtime Choose snacks wisely They are part of your diet

Grazing Some people eat five or more small meals throughout the day They chose not to eat three larger meals This is known as ‘grazing’ If you are a grazer, think about how you have eaten toward the end of the day

Grazing Try to be sure you eat what you may have missed earlier in the day through your small meals Be careful that you are not eating too much Your total quantity eaten should be what it would be with just 3 traditional meals

In the End As you have seen, eating patterns vary from person to person and from day to day When you eat is not nearly as important as what you eat Knowing your eating patterns can help you to plan for the best nutrition possible